Whole-grain, fiber-rich foods like oatmeal are associated with a reduced risk of NAFLD-related diseases. Studies have shown that a nutritious diet rich in high fiber foods like oats is effective for those with NAFLD and may help reduce triglyceride levels.
Examples of high-glycemic carbohydrates include white bread, many commercial breakfast cereals, and white rice. Complex carbohydrates that may protect against fatty liver disease include whole-grain breads and brown rice.
Weight loss
If you have a heavier weight, losing some weight is the number one thing you can do to reverse NAFLD. In research studies, people with NAFLD had a healthier liver after losing weight. Weight loss also helps your liver by improving your blood glucose (sugar) levels, cholesterol levels, and blood pressure.
An average period of 6 weeks to 2 months is an expected timeframe to recover from fatty liver disease. However, lifelong adherence to particular diet and lifestyle changes may be necessary to prevent relapse.
How long does it take to reverse a fatty liver? Healthcare providers recommend losing at least 3% to 5% of your body weight to begin to see results in your liver. (Current research suggests that even 1% weight loss may improve outcomes.) They also recommend that you aim to lose no more than 1 to 2 pounds per week.
Refined sugars, and carbohydrates, for example, white bread, pasta, sugar, white rice, sweets and cakes, are all hard on the liver. Be sure to limit your consumption of anything that is made with white flour or sugar.
Restrict refined grains
These foods spike glucose and insulin levels and may contribute to a fatty liver. Choose fibre-rich whole grains such as brown rice, quinoa, whole wheat pasta, 100-per-cent whole grain breads and oatmeal, foods that raise blood glucose gradually, not quickly.
Choose lower-fat cheese such as cottage cheese, mozzarella or feta rather than cream cheese or cheddar as this will help reduce your saturated fat intake.
You should try to consume food items that are good for a healthy liver and avoid the food that can hamper its functioning or make it work harder. Coffee, fresh fruits and vegetables, oatmeal, green tea in moderation(1-2 cups/day), berries, eggs, nuts, and grapes nourish the liver and make it healthy.
However, dietary whole tomato (tomato powder) would ameliorate the fatty liver disease independent of carotenoid cleavage enzymes. The protective effects of tomato may involve the regulation of sirtuin 1 and adiponectin production in hepatic and adipose tissue.
Chicken is a good source of lean protein and can be a healthy addition to your diet if you have fatty liver. Chicken, particularly without the skin, is an excellent way to get the protein you need without worrying about saturated fats, which can be hard on the liver.
Salmon, sardines, tuna, and trout are all high in omega-3 fatty acids, which can help lower the levels of fat in the liver and reduce inflammation. It is also a healthy alternative to meat as it provides protein while giving you the opportunity to avoid consuming the fats and skins from meat or poultry.
Yogurt is one of the best natural sources of probiotics which, scientists believe, may lower fat levels in the liver, reduce liver damage, and regulate fats in the blood.
Larance Lab research
“We know that fasting can be an effective intervention to treat disease and improve liver health.
Cucumbers have fever reducing qualities as well as cooling and detoxifying effects on the liver. When eaten on a daily basis (at least one whole cucumber) they can actually reverse some liver damage and toxic load.
Fill your fruit basket with apples, grapes and citrus fruits like oranges and lemons, which are proven to be liver-friendly fruits. Consume grapes as it is, in the form of a grape juice or supplement your diet with grape seed extracts to increase antioxidant levels in your body and protect your liver from toxins.
Causes of fatty liver disease. Eating excess calories causes fat to build up in the liver. When the liver does not process and break down fats as it normally should, too much fat will accumulate. People tend to develop fatty liver if they have certain other conditions, such as obesity, diabetes or high triglycerides.